Heart-Healthy Spicy Okra Stir-Fry
Zing up your weeknight dinners with this vibrant and flavorful Heart-Healthy Spicy Okra Stir-Fry! Packed with nutrient-dense fresh okra, juicy grape tomatoes, and aromatic spices like cumin, coriander, and smoked paprika, this recipe is a delicious and nutritious way to elevate your meals. A quick sauté in heart-healthy extra virgin olive oil ensures the okra stays perfectly crisp while complementing the sweetness of red onion and the bold kick of red chili flakes. Finished with a splash of lime juice and a sprinkle of fresh cilantro, this dish is both gluten-free and low in sodium, making it perfect for mindful eaters. Serve it as a side or pair it with steamed brown rice or quinoa for a wholesome, plant-powered meal that’s on the table in just 30 minutes!
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Recipe Information
Ingredients
- 300 grams fresh okra
- 1 medium red onion
- 3 large garlic cloves
- 200 grams grape tomatoes
- 2 teaspoons extra virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon red chili flakes
- 1 teaspoon low-sodium soy sauce or tamari (for gluten-free option)
- 2 tablespoons fresh cilantro
- 0.25 teaspoon salt
- 1 tablespoon fresh lime juice
Instructions
Rinse the okra thoroughly under running water, then pat it completely dry with a kitchen towel to avoid sliminess during cooking.
Trim the stems of the okra and slice them into 1-inch pieces. Set aside.
Peel and thinly slice the red onion. Mince the garlic. Halve the grape tomatoes. Chop the fresh cilantro for garnish.
Heat a large non-stick skillet or wok over medium heat, then add 2 teaspoons of extra virgin olive oil.
Once the oil is hot, add the sliced onion and sauté for 2-3 minutes until they soften and turn translucent.
Add the minced garlic and stir for 30 seconds until fragrant.
Toss in the sliced okra and cook for about 5 minutes, stirring occasionally, until the edges start to turn golden but the okra remains slightly crisp.
Add the halved grape tomatoes, ground cumin, ground coriander, smoked paprika, red chili flakes, and low-sodium soy sauce or tamari. Stir well to coat the vegetables in the spices.
Allow the mixture to cook for another 4-5 minutes, stirring occasionally, until the tomatoes soften and release their juices, creating a light sauce.
Season with a pinch of salt (adjust to taste) and remove the skillet from heat.
Finish with a splash of fresh lime juice and garnish with chopped cilantro. Serve hot as a side dish or over steamed brown rice or quinoa for a heart-healthy meal.
Nutrition Facts
Calories |
483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 823 mg | 36% | |
| Total Carbohydrate | 53.4 g | 19% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 15.3 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 370 mg | 28% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1827 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
